YokanYokan, prepared from adzuki beans and sugar00.050.040.570.990.08NA80000NANA0.7
SoymilkSoymilk Unfortified00.60.695.133.730.77NA1800001.1301.2
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.421.128.32.71.43NA130000002.3
Tofu YogurtTofu yogurt200.60.22.4NA0.2NA6002503.1353.1
Chocolate SoymilkUnfortified Chocolate Soymilk00.222.625.130.890.77NA11071700.1303.4
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated01.50210.5NA200001.304.1
TamariSoy sauce made from soy (tamari)00.591.5239.53.762NA180000004.3
Canned Kidney BeansCanned All Types Kidney BeansNA1.160.514.11.380.74NA36001200.2414.6
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned01.41.26.21.840.55NA61002706.2235.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium01.41.26.21.840.55NA61002706.2235.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.520.162.681.360.74NA2400705.5215.6
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.520.162.681.361.35NA2400705.5215.6
OkaraOkara00.20.210.881.15NA260000NANA5.6
Canned Refried BeansRefried beans, canned, traditional style00.760.793.671.91.03NA11006000.9215.8
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.50.192.62NANANA210010NANA5.9
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids100.250.151.25NA1.16NA4100102.9345.9
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt101.240.236.683.90.93NA14300100NANA5.9
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.520.192.72NANANA240010NANA6.1
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids01.060.674.941.30.8NA2300800.2416.2
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned100.20.59.61.20.45NA3300180NANA6.2
Canned Chickpeas Canned Chickpeas , Solids100.270.151.4NA1.16NA4800102.9346.3
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt01.30.625.462.221.05NA7500120NANA6.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.470.375.350.510.52NA4400200.1206.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned01.430.64.62.781.06NA81001307.9306.5
Canned Large Lima BeansLima beans, large, mature seeds, canned00.550.342.62.60.91NA500000NANA6.5
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.30.153.621.951.13NA5700900.4206.5
Canned CowpeasCanned Common CowpeasNA0.760.743.541.90.45NA5100270NANA7
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.60.154.17NA1.13NA2300200.3577.4
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt02.250.565.272.60.77NA8600008.7337.6
Canned Navy BeansBeans, navy, mature seeds, canned01.40.554.871.721.03NA6200707.8297.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.810.521.950.680.47NA1500100.1248
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt201.50.75154.330.58NA94001001.5278.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.60.6311.10.71NA1900200.1248.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.390.395.041.440.55NA770080NANA8.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt101.640.615.774.10.67NA159001001.5278.4
ShoyuShoyu Soy Sauce00.331.65222.971.48NA140000008.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt01.580.596.82.661.17NA10200130NANA8.8
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt01.460.597.83.20.5NA1110000NANA9
Carob flourCarob flour100.534.6190.473.66NA2900206.309.2
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt01.60.554.24.21.6NA8300001.8209.5
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt02.570.635.731.75NA16800009.8379.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt01.930.623.182.12.3NA17200809.4359.8
Boiled Kidney BeansBoiled All Types Kidney Beans01.60.585.82.21.2NA130001200.38410
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt01.90.568.95.950.48NA6500400.35010
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt100.970.897.11.570.72NA10400300.22910
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt02.370.666.52.661.38NA14000900.1610.3
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt01.60.556.64.70.78NA1500000NANA10.3
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt01.871.037.12.31.3NA81001809.43510.6
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt01.60.585.82.21.2NA130001200.38410.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.480.482.48.440.83NA900000.12810.7
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt02.120.645.53.980.95NA1460040NANA11
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt02.360.592.722.51.27NA1370000NANA11
HummusHome Prepared Hummus00.890.5242.874NA59007907.53011
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt02.440.595.052.420.69NA14900008.73311
Canned White BeansBeans, white, mature seeds, canned00.960.371.131.850.75NA6500007.92911
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA2.10.695.152.40.81NA2070000NANA11.4
TempehTempeh00.783.5826.42.782.15NA2400.800419311.4
Boiled SoybeansBoiled Soybeans no Salt01.552.8541.82.34NA54001703.519211.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt01.70.7310.66.381.78NA181001501.11712.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt102.020.554.954.11NA20800402.81713
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt01.180.461.42.30.93NA8100009.43514
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt01.340.534.951.880.09NA5900110NANA14
Canned Baked BeansCanned Baked Beans no Salt501.50.64.3NA1.3NA24003101.5814
Commercial HummusHummus, commercial101.61.2710.23.461.46NA48000015.422814.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt02.951.38.31.560.47NA100000NANA14.4
FalafelHome prepared Falafel101.461.6610.42.921.25NA9300160NANA15
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt101.160.635.262.861.4NA172001303.54015.3
FuyuSalted and Fermented Tofu01.5713.81.320.91NA290020NANA15.6
Cooked TempehTempeh, cooked00.543.5721.44.532NA2101.400419315.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA1.581.023.81.330.92NA290020NANA15.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.420.776.40.370.39NA220030NANA16.6
Soy CheeseSoybean, curd cheese2001.451.160.7NA22000064617
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt01.150.647.174.30.96NA1210000NANA17.7
French BeansRaw French Beans05.352.2217.94NA39900460NANA19
MothbeansRaw Mothbeans205.620.912815.43.66NA64900400NANA19
Fried TofuTofu, fried101.70.511.40.99NA2700000.47820
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA1.70.511.40.99NA270000NANA20
Black Turtle BeansRaw Black Turtle Beans091.9319.692.86NA44400002.15622
Pinto BeansRaw Pinto Beans07.132.1211.77.854.74NA525006302.15623
Great Northern BeansRaw Great Northern Beans06.532.3719.6114.47NA482005302.26023
Pink BeansRaw Pink Beans07.71.92199.975.27NA46300002.15725.5
MisoMiso400.982.339.063.372NA1900.8000.129325.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans05.742.181712.63.27NA400000075926
Peanut ButterSmooth Peanut Butter01.071.0513210.45.5NA35000059.4026.7
Mung BeansRaw Mung Beans606.22.3322.5193.82NA625004805.19027
Chickpeas Raw Chickpeas 304.772.1215.4165.35NA557004008.29027.6
Pigeon Peas Raw Pigeon Peas 106.431.8729.712.72.83NA4560000NANA27.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt01.521.97144104.66NA97000049.3027.7
Kidney BeansRaw All Types Kidney Beans05.32.220.67.83.97NA394004502.219028
Red Kidney BeansRaw Red Kidney Beans06.12.15217.83.97NA394004502.15628
Chunk Style Peanut ButterPeanut butter, chunk style, without salt01.061.1137114.18NA92000063528
Small White BeansRaw Small White Beans07.432.0713.47.34.4NA3860000NANA28
Chickpea flourChickpea flour (besan)204.861.0617.66.064.9NA43700008.39128
Large Lima BeansRaw Large Lima Beans05.072.0215.413.65.12NA39500007.26028.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt02.70.374.13.160.37NA40000NANA28.5
NattoNatto01.61.902.151.3NA80013000.123130.3
Broadbeans Raw Broadbeans 305.553.3328.39.763.66NA423001400.59031.4
Roasted SoybeansSoybeans roasted without salt011.45144.532.08NA21100220NANA31.4
LentilsRaw Lentils208.732.12621.45.4NA479004504.95032.7
PeanutsRaw Peanuts06.41.3512117.73.48NA240000083.3032.7
Vitamins in Top 100 Legumes with the lowest Zinc content per 1 kg
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Zinc per 1 kilogram.
Top 5 legumes with least amount of zinc per 1 kilogram are:
- Yokan, prepared from adzuki beans and sugar
- Soymilk Unfortified
- Soy sauce made from hydrolyzed vegetable protein
- Tofu yogurt
- Unfortified Chocolate Soymilk